How to Clean Running Shoes: A Complete Step-by-Step Guide

Running shoes are more than just footwear—they’re your training partners, supporting every stride whether you’re on the road, trail, or treadmill. But with constant use, they inevitably pick up dirt, sweat, and odor. Learning how to clean running shoes properly ensures they stay fresh, comfortable, and durable for many miles ahead.

This guide will walk you through the easiest and safest way to clean your running shoes, maintain their performance, and extend their lifespan.

Why Cleaning Running Shoes Is Important

• Performance & Comfort: Dirt buildup can damage cushioning and affect breathability, reducing comfort over time.
• Durability: Regular cleaning prevents wear and tear on the fabric and sole.
• Hygiene: Sweat and bacteria trapped inside your shoes can cause bad odors and potential skin irritation.
• Appearance: Clean shoes look better and keep you confident during runs or casual wear.

What You’ll Need

Before getting started, gather the following supplies:

• Mild detergent or soap: A gentle laundry detergent or shoe cleaner.
• Soft-bristle brush: An old toothbrush works perfectly for scrubbing.
• Microfiber cloth or towel: For wiping and drying.
• Warm water: To prepare the cleaning solution.
• Baking soda (optional): Great for deodorizing and scrubbing soles.

Step-by-Step Guide: How to Clean Running Shoes

Step 1: Remove Laces and Insoles

Take out the shoelaces and insoles for easier cleaning.

• Laces: Soak in warm soapy water for 30–60 minutes, then rinse and air dry.
• Insoles: Wipe down with a damp cloth and mild detergent. Allow them to air dry completely before reinserting.

Step 2: Brush Off Loose Dirt

Use a dry soft-bristle brush to gently remove dried mud, dust, and debris. Pay attention to outsole grooves. This simple step prevents dirt from smearing when you use water—something both experts and runners on Reddit recommend. One user advised:

“Wet a brush… brush excess dirt off to leave only stained area of shoe.”

Step 3: Clean the Uppers

Most running shoes are made from mesh, knit, or synthetic materials.

1. Mix a small amount of detergent with warm water.
2. Dip your brush or cloth in the solution and gently scrub the upper in circular motions.
3. Avoid soaking the shoe to protect its structure and cushioning.

Step 4: Scrub the Soles

Outsoles often collect the most dirt. Use the brush and soapy water to scrub thoroughly. For stubborn stains or buildup, make a paste with baking soda + water and scrub gently.

Step 5: Rinse and Wipe

Use a clean, damp cloth to wipe away soap and dirt. Make sure no detergent residue remains, as it can attract more dirt or discolor the fabric.

Step 6: Dry Properly

• Never put running shoes in a dryer or under direct sunlight—the heat can warp materials and weaken glue.
• Instead, stuff the shoes with paper towels or newspaper to absorb moisture and help them keep shape.
• Let them air dry in a cool, ventilated area.

Extra Tips for Maintaining Running Shoes

• Cleaning Frequency: For frequent runners, clean your shoes every 2–3 weeks. For casual wear, once a month is enough.
• Deodorizing: Sprinkle baking soda inside overnight to reduce odor.
• Avoid Machine Washing: The agitation can damage stitching and cushioning.
• Protection: Use a water-repellent spray to shield against mud and rain.
• Storage: Keep shoes in a dry, cool space—never leave them damp in a gym bag.
• Explore Related Advice: ShoeAura also offers specialized guides, such as how to clean felt shoes—a delicate material requiring gentle spot or hand-washing shoeaura.com—or safe methods for machine-washing On Cloud Shoes, including cold water, delicate cycles, and protective measures like mesh bags shoeaura.com.

Conclusion

Cleaning running shoes isn’t just about keeping them looking good—it’s about protecting comfort, performance, and longevity. With a few basic supplies and a little care, you can keep your running shoes fresh, durable, and ready for your next run.

Take the time to clean and maintain them regularly, and your shoes will keep supporting every mile, sprint, and step you take.

FAQs

1. Can I wash my running shoes in the washing machine?
It’s not recommended. Machine washing can damage the glue, stitching, and cushioning of running shoes. Hand-cleaning with mild detergent and a soft brush is much safer.

2. How often should I clean my running shoes?
If you run daily, clean your shoes every 2–3 weeks to prevent odor and dirt buildup. For lighter or casual use, once a month is enough.

3. How do I dry my running shoes quickly?
Never use a dryer or direct sunlight, as heat can warp the materials. Instead, stuff the shoes with paper towels or newspaper to absorb moisture and let them air dry in a ventilated area.

4. How do I remove bad odors from my running shoes?
Sprinkle baking soda inside the shoes and leave it overnight to absorb odor. You can also use removable insoles and wash them separately.

5. Can I use bleach to clean my running shoes?
Avoid bleach, as it can damage fabric and discolor your shoes. Always stick with mild detergent or a gentle shoe cleaner.

6. Do I need to waterproof my running shoes?
Yes, if you often run in wet or muddy conditions, using a water-repellent spray helps protect the fabric and extend the life of your shoes.